Just Imagine...

More energy, better health, more confidence, and a body you can be proud to show off...

It’s all possible and it all begins in your mind – with the decision to change!

Desire to be different

Focus your attention on what you want. Visualise the new you in vivid colour in your mind - you CAN be that person.

Now let's get busy turning your visualisation into reality, with six simple steps:

Step 1 - Get motivated

Start with the end in mind. Think of a fantastic reward, one that you would really appreciate - a holiday? A stylish designer suit? It must be potent enough too really motivate you. Once you have identified your reward:

Step - 2 Get help

Beginners often fail because they don't know how or what to do. If you get professional support and advice, you're far more likely to succeed. You have several options:

• Visit your local gym and ask for a fitness assessment
• Find a personal trainer to help you develop a fitness regime.
• Ask your Herbalife Personal Wellness Coach to guide you.

Step - 3 Set realistic goals

What do you want to achieve? Weight loss? A stunning lean body? More energy? Make sure your goals are achievable - build up gradually. Aim for three 40 minutes exercise sessions each week and half a kilo of weigh loss. For instance, if you've got 15kg to lose, expect to work at it for 30 weeks - your goals will become all the more achievable with step 4.

Step - 4 - Nutrition that helps builds muscle and burn fat

You can boost the transformation process with the right nutrition.

Step - 5 Take ACTION

Now all you need to do is get on with getting fit! Choose from the list below and remember, exercise is any activity that causes your heart rate to increase an makes you breathe more deeply. Choose something you can ENJOY:

• Juggling
• Dancing
• Dog walking
• Housework
• Gardening
• Hiking
• Horse riding

Step - 6 MORE action!

After a few weeks of getting your body used to being more active and when you feel confident your new habit is established, you can move onwards and upward to more intense forms of activity.

Pick up the pace and include both aerobic and resistance (strength) exercises, here's what that means to do:

Aerobic

Aerobic exercise strengthens the cardiovascular system (heart and lungs); benefits come from working at a moderately high level of intensity over a long period of time. Try one of the following:

• Jogging
• Swimming
• Tennis
• Cycling
• Speed walking
• Skipping
• Squash
• Rowing

The aim is to increase the heart rate by working the body's muscles.

A good way to establish whether you are exercising hard enough is the 'talk test': you should be able to say a few words, catch your breath, and then carry on talking. If you can't manage a sentence then slow down your pace slightly; if you find it easy, try upping your pace.

Resistance/strength

This usually involves using 'free weights' such as dumbbells, but many strength exercises (such as press-ups) are simply involve lifting the body's weight. Benefits include:

• Increase oxygen uptake in the muscles, boosting metabolism
• Increase stamina and strength
• Builds muscle; the more muscle you have, the more fat you can burn.

How often? After your 'breaking-in' period, try performing a range of resistance exercises approximately 3 - 5 times per week for duration of 40-60 minutes.

What will you gain for your efforts?

The benefits are magnificent and invaluable:

• More energy
• A lean, toned, flexible body
• A healthier heart
• Stronger, denser bones
• More stamina and strength
• Improved sleep
• Improved mental function
• Regular release of endorphins (the happy chemicals)
• Reduces stress levels
• More self-confidence
• Look and feel younger
• Non-stop compliments!

A long list of highly-desirable benefits, all yours for just 30-60minutes, 3-5 times a week over the next few months..

Remember, it all starts with a decision. Here's some more information to convince you that you CAN do it ..

Transform your shape with food

In Step 4 we mentioned the right nutrition. When your body gets the right balance of nutrients coupled with regular exercise, it can build muscle and eliminated stored fat. However, it's not just about what you eat, but also how, when and why you eat:

• Drink a glass of water half an hour before each meal, this helps to fill your stomach and may help you avoid over-eating.
• Eat when you are hungry so your body learns that fuel is never in short supply. Lack of food triggers your body into fat storage mode and will slow your metabolism down.
• Choose foods that you enjoy.
• Eat very slowly and make each meal last as long as possible.
• Avoid over-eating or under-eating, finish when you feel you've eaten enough.
• After each meal, spend a couple of minutes resting, eyes shut, and picture yourself at the weight your want to be. This helps your body and mind associate food and eating as positive, rather than negative.
• If you crave a snack, stop and ask yourself if you're looking for a distraction, or suffering from boredom. Unless you are genuinely hungry, don't snack, drink a glass of water then go off and do something active.
• Never beat yourself up if you have a treat - we're all allowed treats, just savour every mouthful!

Now you can focus on the right balance - here's your shopping list:

Carbohydrates - should be the body's main source of fuel. Choose good carbohydrates: wholegrain bread, cereal and pasta, potatoes, beans, fruit and vegetables, which are rich in nutrients and easily converted to fuel. The fibre in these foods also helps to slow the release of sugar, providing longer-lasting energy. Avoid too many refined 'bad' carbohydrates, i.e. white bread/pasta, crackers, crisps, cakes, biscuits and sweets which create a sudden burst of energy followed by a rapid drop.

Protein - when you exercise, many of the body's cells die and need to be replaced. Protein aids cell repair and muscle maintenance, so you need to include high quality protein in your diet - lean meat, turkey, and chicken and soy products, to help build and maintain muscle mass.

Essential fatty acids - good fats provide omega -3 fatty acids and promote health, support your joints and nervous system, and are essential for the cardiovascular system. Natural sources include mackerel, sardines, dark green leafy vegetables and seeds such as flaxseed. Many people don't get enough from their daily diet, so it makes sense to supplement these vital fats.

Antioxidants - your body needs antioxidants on a daily basis to help combat free radical activity. They also help you recover more quickly from soreness, stiffness and fatigue after exercise.

Brightly-coloured fresh foods are rich in antioxidants - fruit, vegetables and salad, so eat plenty, and include a daily antioxidant supplement to top-up your supply.

Water - 60 - 75% of the human body is made up of water, which is why those eight glasses a day are so vital - they help flush out toxins and help cells function optimally.

For more information on healthy living, contact your ShapeWorks coach or Herbalife distributor by clicking on the following email address info@shapelife.co.za